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Day 2WOD 210608 Warm-up – Coach’s Choice A. @ 0:00… 3 sets @ 90% effort15 kb swings… nte 24kg/16kg15 burpeesB. @ 6:00… 3 sets @ 90% effort14 wall balls16 db power snatches… nte 50/35C. @ 12:00…2:00 – side bridge (L)2:00 – side bridge (R)2:00 – FLRD. @ 20:00… 1 set @ high intensity2:00 – FLR15 […]

Day 1WOD 210607 Warm-up – Coach’s Choice A. EMOM 12:00… barbell load(ing) is Athlete’s Choice1) 5 deadlifts2) 5 power cleans3) 5 front squats4) 5 push jerksRest 3:00 after last set of EMOM, then BB1. 3:00 – Pull-up Cluster… (pull-up options: ctb, chin over bar, jumping)3. 2. 1. 3. 2. 1. 3, rest 10sec @ dots…

Day 1WOD 210607 Warm-up – Coach’s Choice A. EMOM 12:00… barbell load(ing) is Athlete’s Choice1) 5 deadlifts2) 5 power cleans3) 5 front squats4) 5 push jerksRest 3:00 after last set of EMOM, then BB1. 3:00 – Pull-up Cluster… (pull-up options: ctb, chin over bar, jumping)3. 2. 1. 3. 2. 1. 3, rest 10sec @ dots…

Day 5WOD 210604 Warm-up – Coach’s Choice A. 10 sets @ aerobic flow pace10 overhead lunges… nte 50/3510 alternating db hang clean & jerks… nte 50/355 burpees over db1 rope climbB. post WOD recovery

Day 4WOD 210603Aerobic Repeats + ROMWOD A. Training session will consist of 3 Blocks of 6 x 30sec work, 30sec restBlock 1 @ 0:00Block 2 @ 8:00Block 3 @ 16:00Modality Options: Row, Ski, BikeErg, Assault Bike, Run (parking lot… loading dock – go left to curb and back)B. ROMWOD

Day 3WOD 210602 Warm-up – Coach’s Choice A. 1 set of barbell complex every 90sec, x 6… build as you go (0:00, 1:30, 3:00, 4:30, 6:00, 9:00)1 deadlift + 1 power clean + 1 front squat + 1 push jerk@ 12:00, start B… reduce barbell to 80% of AB. 1 set of workload every 3:00,

Day 2WOD 210601 Warm-up – Coach’s Choice A. 1 set every 4:00, x 4… (0:00, 4:00, 8:00, 12:00)… barbells nte 75/55200m row + 15 hang power snatch@ 20:00, start BB. 1 set every 4:00, x 4… (20:00, 24:00, 28:00, 32:00)200m run + 15 wall balls + 10 burpeesC. post WOD recovery

Day 1Hero WOD 210531 warm-up – Coach’s Choice A. “Gary J. Buro”Complete workload for time:200m sandbag carry34 bar-facing burpees60 wall balls50 kb swings… not to exceed 32kg/24kg40 ground to overhead… not to exceed 95/6534 bar-facing burpees200m sandbag carryB. post WOD recovery

Day 1Hero WOD 210531 warm-up – Coach’s Choice A. “Gary J. Buro”Complete workload for time:200m sandbag carry34 bar-facing burpees60 wall balls50 kb swings… not to exceed 32kg/24kg40 ground to overhead… not to exceed 95/6534 bar-facing burpees200m sandbag carryB. post WOD recovery Day 2WOD 210601 Warm-up – Coach’s Choice A. 1 set every 4:00, x 4…

Day 5WOD 210528 Warm-up – Coach’s Choice A. EMOM 5:003 unbroken hand squat cleans… build as you goRest to 10:00, then BB. AMRAP 20:00 @ 90% effort… barbell @ 100% of A*1 squat clean2 rope climbs (x 2 floor to standing)200m run12 t2b*add 1 rep each round!C. post WOD recovery